Home Workout: NO EQUIPMENT NECESSARY

Here are some easy exercises you can do at home to help you stay fit. They require little to no equipment. To get some cardio in do 1 minute of jumping jacks or jog in place for 2 minutes between each exercise. Don’t forget to breathe while you are doing these exercises and enjoy!

Core Exercises

–> Plank

 plank 1plank 2plank 3plank 4 Start lying on your stomach and place your forearms on the ground and lift up so only your knees and shins are on the floor and hold this pose for 30-60 seconds and repeat 3 times. You want to work to keep your body in a straight line with your butt down and your head in a neutral position aligned with your spine.The next intensity level is lifting up your knees so only your toes remain on the floor.  When you are on your toes you also have the choice to extend your arms out to a push up position and hold.To make this exercise extra challenging, try placing your feet on a exercise ball or the couch while holding the pose.

–> Side Plank

slide plank 1 side plank 2
 Start lying on one side with your forearm placed firmly on the floor under your shoulder. Bend your bottom leg and extend the top leg straight out. Then lift up so that your forearm is carrying most of your weight. Your other arm can be extended straight up or bent. Hold this pose for 30-60 seconds. Repeat 2 to 3 times. Repeat the exercise on the opposite side.
side plank 3 side plank 4
Variations:To make this pose more challenging extend your bottom leg so that only your feet are touching the ground. You can either have both feet touching the ground or your feet stacked for more of a challenge. You can also have your base arm fully extended rather than bent for more of a challenge.

–>Toe Touches

toe 2 toe 1
Lie on your back and put your legs up in the air so that they are perpendicular to the floor and torso, try as hard as you can to keep your legs straight. Try hard keep your legs straight. If you’re a beginner stop here, and just hold for a minute focusing on tightening your core while keeping your legs straight. Once you have mastered that extend your arms as you crunch up towards your toes, using your core to help lift your shoulders up. Do 5 sets of 10.

–>Sit-ups

 situp 1  sit up2
Secure your feet under a bed, couch, or have someone stand on your feet. Position your tailbone about a foot to a foot-and-a-half away from your feet. Cross your arms across your body and sit up towards your legs.Slowly go up and down 20 times. Try to use controlled movements, counting up for 5 and down for 5.
 sit up3  sit up 4
To make this exercise a little more challenging, place your arms behind your head, without pulling on your neck. Make sure your arms stay in line with your head and torso. If you have a light weight or dumbbell around the house you can also hold it to your chest to make the exercise even more challenging.

Legs

–>Wall Sits

Stand with your back against the wall and lower yourself till you’re in a chair like position and your legs are at a 45-degree angle. Hold this position for 15 seconds. Work up to holding the position for 1 minute.   wall sit

–>Standing Lunges

squat 1standing lung 2

Step backwards with one leg, lowering your hips until your front knee is bent at about a 90-degree angle. Make sure your front knee is directly above your ankle and doesn’t go in front of the ankle. Make sure your other back knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position. Make sure you keep your upper body straight. Repeat on the opposite side. If you have hand weights try holding one in each hand while doing the exercise. If holding weights compromises your form do the exercise without them, or wait until you build up more strength and try it with weights again.

–>Squats

 squat 1 squat 2

Stand with your feet slightly wider than your hip width and point your toes slightly outward. Squat down keeping your feet flat on the floor until your thighs are at least parallel to the floor. Make sure you are not extending your knees past your toes. If you have an exercise ball, place it between your back and the wall. Squat down while leaning back against the ball. Try to do 3 sets of 10.

–> Side Lunges

side 1 side 2
Start standing with your feet together. Step out to your side with your right leg and bed at your right leg while keeping the left leg straight try not to let your bent knee extend past your toes. Step back in and repeat with the left leg.  Do 3 sets of 10 for each leg.

Arms

–> Push-ups

 push 1  push 2
Wall Push Up: Start with your arms shoulder width apart leaning against the wall. Bend your arms to a 90-degree angle and then push away from the wall until arms are fully extended. The further you stand away from the wall the more challenging the exercise.
 push 3  push 4
Advanced Modified Push Up: Get on the floor and position your hands slightly wider than your shoulders. Rise up onto your knees so you are balanced on your hands and knees.  You want to keep your body in a straight line, from head to knees and avoid sagging in the middle or arching your back. Slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Engage your abdominal muscles while you do this. When you come up don’t lock your elbows, keep them slightly bent.  See how many you can do in a minute. Remember the number and see if you can beat it the next time you do push ups.
 push 5  push 6
Traditional Push-Up: For more of a challenge balance your weight on your hands and feet, while keeping your body in a straight line.

–> Triceps Dips

tri 1 tri 2
Position your hands shoulder distance apart on stable chair or low table. Move your butt in front of the chair/table with your legs bent and feet placed hip width apart on the floor. Straighten out your arms, but keep a little bend in your elbows in order to keep tension on your triceps and not your elbow joints. Slowly bend at your elbows and lower your body down towards the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench. Slowly press off with your hands, and push yourself straight back up to the starting position. Focus on using your arms to lift up and not your legs. Do 3 sets of 10.

 

Back

–> Superman

sman 1 Lie face down on your stomach with your arms extended in front and legs behind you. Keeping you neck in a neutral position. Simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs several inches off the floor, while keeping your torso stationary. Hold for a few seconds and lower back down and repeat. Do three sets of 5. If this exercise is too challenging start by just lifting arms and then just legs.
s man2

–> Bridge

Lie on your back with your hands at your sides and your knees bent with feet flat on the floor. While tightening your abs and butt, raise your hips to create a straight line from your shoulders to your knees. Hold this pose for 20-30 seconds, and then slowly lower your back towards the floor one vertebrate at a time. Repeat 4 times. b1
 b2

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